[quote]pumped340 wrote:
trav123456 wrote:
just hit 335x6 on oly squats, 20 lb PR from last week, that’s the heaviest weight I’ve used on this ever
and bench went from 225x5, 205x5, 185x8 last week to ---->230x5, 205x8, 205x7 this week
Great progress man, What week was the 230x5,205x8,205x7 for you?[/quote]
thanks!
I hit both of those lifts today, I’m on week two of the first SG
I only did one exercise on legs for ramp 1 and unlike you i find squats to be not so bad for my knees but deadlifts really didn’t go down well
Ok you’ve convinced me I’m just going to do Ramp 2 as it is and if I feel i really have to I can take out a leg day or two but hopefully i’ll get through it
I’m going away at the end of the month so i’ll be doing Ramp 1 again when I get back then i’ll do Ramp 2.
Is there anything I can do just to ensure shoulder stability at the end of the workout or before as my chest a long way a head of my back so i worry about shoulder problems?
[quote]Getting Closer wrote:
Don’t really want to go to the 4 day. C_C I might do one of your modified versions at some point but i would like to try the whole program first if I can manage it. Jo3 the exercises you chose seem like they might be ok apart from I dont have a leg press as I train in my garage most of the time. Although my knees do ache a bit already on ramp 1.
How about if I were to do Ramp 1 again but make it so that I train back 6 times a week?[/quote] That’s pretty much one of those custom phases I wrote, yet you said you didn’t want to do custom stuff before you went through the whole original program? You’re not making much sense [quote] I know i’m messing with it a bit but i really dont want to have serious problems with my knees again and I don’t want to start having problems with my shoulders.[/quote]
Btw, you make sure your setup and technique is good on all presses and quad exercises… I have a feeling that that’s where some of your problems may be coming from.
[quote]MODOK wrote:
trav123456 wrote:
just hit 335x6 on oly squats, 20 lb PR from last week, that’s the heaviest weight I’ve used on this ever
and bench went from 225x5, 205x5, 185x8 last week to ---->230x5, 205x8, 205x7 this week
Look at this guy! Awesome stuff amigo.[/quote]
Indeed, great work!
[quote]Cephalic_Carnage wrote:
Getting Closer wrote:
Don’t really want to go to the 4 day. C_C I might do one of your modified versions at some point but i would like to try the whole program first if I can manage it. Jo3 the exercises you chose seem like they might be ok apart from I dont have a leg press as I train in my garage most of the time. Although my knees do ache a bit already on ramp 1.
How about if I were to do Ramp 1 again but make it so that I train back 6 times a week? That’s pretty much one of those custom phases I wrote, yet you said you didn’t want to do custom stuff before you went through the whole original program? You’re not making much sense I know i’m messing with it a bit but i really dont want to have serious problems with my knees again and I don’t want to start having problems with my shoulders.
Btw, you make sure your setup and technique is good on all presses and quad exercises… I have a feeling that that’s where some of your problems may be coming from.
[/quote]
Lol I know I was sounding a bit crazy there but anyway i’ve decided to try and stick with the original program and make sure I get my technique perfect on everything although I was thinking as I’m going away for 2 weeks at the end of the month and was going to go through the entire program from the start that as I would have already finished Ramp 1 once already I could do Ramp 1 modified so that I’m working my back more, what do you think?
I’ve just finished week 1 of supergrowth on ramp 1 and felt like I made better gains on the Ramp. Am I not eating enough or is the second week of the supergrowth phase where I gain alot of strength?
[quote]Getting Closer wrote:
I’ve just finished week 1 of supergrowth on ramp 1 and felt like I made better gains on the Ramp. Am I not eating enough or is the second week of the supergrowth phase where I gain alot of strength?[/quote]Second week and third (and more, if you choose to extend it). Your just coming off the overtraining phase…
Ok thanks hopefully I’ll be able to start posting some good gains in the next couple of weeks then
Just some thoughts re nutrition:
More i go through this, i think you may be better trying to do Anabolic type nutrition during the ramps and then going crazy during supergrowth.
As in say
Ramp:
1.5g per lb of bodyweight protein, 1g /lb of bodyweight of fats, carbs morning & workout
Supergrowth:
2g per lb of bodyweight protein, 0.75lb of bodyweight of fats and enjoy your carbs as needed bump them way up.
Fats do better work, i have found during the ramp especially for your joints… whereas during SP carbs will do better work at re-energizing you… though of course this could be wrong lol 
Maybe I’m turning into a bitch, but I feel like I’m putting on fat too fast. I think I’m going to throw some cardio in. I also need to clean up my eating because it’s pretty shitty right now.
25 lbs in 9 weeks just sounds like too much.
EDIT: Just watched Kai Greene’s IHOP destruction video from MDTV. Let the eating continue.
[quote]jo3 wrote:
Maybe I’m turning into a bitch, but I feel like I’m putting on fat too fast. I think I’m going to throw some cardio in. I also need to clean up my eating because it’s pretty shitty right now.
25 lbs in 9 weeks just sounds like too much.
EDIT: Just watched Kai Greene’s IHOP destruction video from MDTV. Let the eating continue.[/quote]
Those were the most insane eating videos I’ve seen.
I’ve got the same feeling going as you bro. I’m just keeping my carbs in check (only ingesting pre & post workout), and starting today I’m keeping a food log to see how many calories I’m taking in, and then I can cut back slightly if necessary.
[quote]MODOK wrote:
If you are putting on fat too fast, follow Dante’s advice and have a carb cut-off at some point in the evening. Works great and is very simple. Also, a LIGHT, 30 minute walking/cardio session first thing in the morning does great. At stopping EXCESSIVE fat gain… you should be gaining some fat weight though…its just the way it is.[/quote]
Understood, thanks for keeping us in line MODOK. I had upped my calories and done so quite haphazardly, so I put on an excessive amount in about a week’s period. That was my fault, I needed to increase them but not quite so drastically.
I might start to do the cardio if I find it’s still bad, but I think it will be fine. Like you said, it’s gotta happen.
[quote]Burst wrote:
MODOK wrote:
If you are putting on fat too fast, follow Dante’s advice and have a carb cut-off at some point in the evening. Works great and is very simple. Also, a LIGHT, 30 minute walking/cardio session first thing in the morning does great. At stopping EXCESSIVE fat gain… you should be gaining some fat weight though…its just the way it is.
Understood, thanks for keeping us in line MODOK. I had upped my calories and done so quite haphazardly, so I put on an excessive amount in about a week’s period. That was my fault, I needed to increase them but not quite so drastically.
I might start to do the cardio if I find it’s still bad, but I think it will be fine. Like you said, it’s gotta happen.[/quote]
I love Dante’s advice on this also. I’ve been slowly gaining too and found a little fat here and there. I’ve been doing like 20 minutes on a incline treadmill after my workouts a couple times a week. Good for a semi-cooldown I’ve always thought.
I’ve also jumped on the bandwagon by starting this program. Finished day 3 today of the 6 day split.
Exercises for Ramp 1:
1: Bent over row, low incline db bench, alt standing db curls, standing calf raise.
2: High Incline Smith Shoulder Press, PJR Pullover, Hack Squats, Decline Crunches.
3: Decline DB press, wide grip pulldown, spider curls, seated calf raise.
4: SLDL, Dumbell Side Raise, close grip bench, cable abs.
5: T-bar row, flat db bench, barbell curl, calf leg press.
6: Military press, skullcrushers (thinking about substituting), front squat, reverse crunch.
Have noticed that although I have already only started appetite is on the rise
For Anyone doing this, or MODOK/DH/C_C, commenting on my exercise selection if poor/needing improvement would be awesome.
[quote]ThEmetrius wrote:
I’ve also jumped on the bandwagon by starting this program. Finished day 3 today of the 6 day split.
Exercises for Ramp 1:
1: Bent over row, low incline db bench, alt standing db curls, standing calf raise.
2: High Incline Smith Shoulder Press, PJR Pullover, Hack Squats, Decline Crunches.
3: Decline DB press, wide grip pulldown, spider curls, seated calf raise.
4: SLDL, Dumbell Side Raise, close grip bench, cable abs.
5: T-bar row, flat db bench, barbell curl, calf leg press.
6: Military press, skullcrushers (thinking about substituting), front squat, reverse crunch.
Have noticed that although I have already only started appetite is on the rise
For Anyone doing this, or MODOK/DH/C_C, commenting on my exercise selection if poor/needing improvement would be awesome.
[/quote]
Looks good to me- although i would do closegrips on dsy 6 and cable extensions or db extensions on day 3- but either way It looks good.
Good Luck!
Pars
This is probably a stupid question, but I can’t find the answer. I am currently on week 2 of Ramp 1, my question is do I keep the same exercise and position of these exercises the same all the way through the 18 weeks, or do I change them at the beginning of each new Ramp?
[quote]GramboUSMC88 wrote:
This is probably a stupid question, but I can’t find the answer. I am currently on week 2 of Ramp 1, my question is do I keep the same exercise and position of these exercises the same all the way through the 18 weeks, or do I change them at the beginning of each new Ramp?[/quote]
I would keep them the same for now. If you start to have shoulder pain or you feel like you’re not progressing or stuck then change it later. I would first get through the first ramp and Super Growth Phase without changing anything and then evaluate where you’re at.
Hope that helps you out! Good Luck!
Pars
[quote]pars wrote:
GramboUSMC88 wrote:
This is probably a stupid question, but I can’t find the answer. I am currently on week 2 of Ramp 1, my question is do I keep the same exercise and position of these exercises the same all the way through the 18 weeks, or do I change them at the beginning of each new Ramp?
I would keep them the same for now. If you start to have shoulder pain or you feel like you’re not progressing or stuck then change it later. I would first get through the first ramp and Super Growth Phase without changing anything and then evaluate where you’re at.
Hope that helps you out! Good Luck!
Pars
[/quote]
I won’t see any progress until the super growth phase right? Oh and another question, for the single sets, if you do the set and the weight was to light do you do another set? or just keep that weight?
[quote]
I won’t see any progress until the super growth phase right? Oh and another question, for the single sets, if you do the set and the weight was to light do you do another set? or just keep that weight?[/quote]
I wouldn’t worry about missing the rep range in the single sets, just take it to failure and adjust the weight accordingly the next week.
You can make progress through all parts of the program, though gains should accellerate during the SG phase. Some people lose strength during the initial ramp due to the increase in workload.
For me personally, the only thing that went down was my shoulder press, but that was probably because I was pushing chest really hard. Every other lift improved, especially in the rep ranges that I hadn’t used in a while.